At last we get to make our traditional "field trip" to the Row River Trail. And at long last we get a forecast of cool and cloudy skies with weekend rain likely.
Sunday's distance is 19 miles, with a 10-mile option for half-marathoners. The route (after a 7:30 start at the Mosby Creek trailhead): From "3.0" milepost to "12.5" for the longer run, then back the same way. The shorter one will turn around at "8.0." GPS distances are slightly longer than 19 and 10.
Travel directions to Row are coming by email.
Bring two drinks for the longer run, with delivery at 4.0, 8.5, 10.5 and 15 miles. One drink for shorter run, at 4.0 and 6.0 miles. Weather forecast: cloudy and possibly rainy with starting temperature in 50s, rising to an afternoon high only in the high 60s.
WEEK 13 LESSON: YOUR SPEED
Question: Should I train for speed during the week?
And can I run short-distance races to improve my speed?
Answer: Do nothing for speed that might interfere with going long. Distance is
far more important than speed in this training program. You’re mainly preparing
here to go the 26.2 miles, not to meet or beat a time goal. Never substitute
fast for long. Add a fast-training day in midweek only if you have recovered fully from the latest long run, or if
you can be ready in time for the next one. Run a short race, of 5K to 10K, on
the weekend only if it replaces a
semi-long training run scheduled for the team that weekend. Running a short
race does give you experience in dealing with the race-day atmosphere, which
differs greatly from ours during training.
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